Shoulders · Resistance bands

Band Reverse Fly

The band reverse fly is an isolation exercise that targets the posterior deltoids, rhomboids, and middle trapezius using continuous elastic tension. It is suitable for all fitness levels to build shoulder stability and improve posture, fitting ideally near the end of an upper-body pull workout.

Muscles: Shoulders, Back
Equipment: Resistance bands
Type: Strength
Animation: Men

How to do it

Anchor the band at chest height and take a handle in each hand with your arms crossed, so each hand holds the opposite handle.
Step back until the band is taut, arms extended forward at shoulder height, feet shoulder-width apart.
Keep your back straight, core braced, and a slight bend in your elbows.
Inhale. As you exhale, pull your arms apart and out to the sides until they form a straight line with your shoulders, squeezing your shoulder blades together.
Inhale and slowly bring your arms back together to the starting position.

Common mistakes

Shrugging the shoulders upward shifts the load away from the rear delts and into the upper traps.
Bending and straightening the elbows during the fly turns the movement into a triceps extension.
Allowing the band to snap the arms forward uncontrolled eliminates eccentric tension and strains the shoulder joints.

Tips

Keep a constant, slight micro-bend in your elbows throughout the entire movement.
Initiate the pull by driving the elbows out and squeezing the shoulder blades together.
Easily adjust the resistance level by stepping closer to or further away from the anchor point.

Sets and reps

Aim for 3 to 4 sets of 12 to 20 controlled repetitions to build rear delt hypertrophy and endurance. Rest for 45 to 60 seconds between sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

Can this exercise be performed without a fixed anchor point?

Yes, you can hold a mini band or folded resistance band between both hands directly in front of your chest and pull it apart horizontally.

What should you do if you feel tension or discomfort in your neck?

Reduce the band resistance and focus on keeping your shoulder blades pulled down away from your ears. If pain persists, stop the exercise and consult a specialist.

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